Advice needed, did I hit my genetic ceiling?

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gwpga17

New member
Background: I was very thin person until I started working out 5 years, I started focusing mainly on weight lifting 2 years ago and getting more serious in terms of exercise and diet. I am 28 y/o. 176 cm and currently sitting at 10-12% body fat, I cannot grow muscles even though I lift more than many bigger people in my gym, I eat 100-120 grams of protein every day, I am in ~20% cal surplus, train 4-5 times a week with near failure to most of my set. For example I can bench 80 kgs (including bar) but my chest is not responding, same for my biceps; I can easily curl 27 kgs but have smaller arms than many of my friends.

No progress have been made for the last 6 months in terms of body composition, even though am increasing the intensity of my routine every month and do other sports on the side (running, cycling).

Here are my stats & pic in terms of body composition (not sure how these machines are accurate), am starting to get really frustrated and feel am wasting my time, I know people who use ''meds'' and are just fine but I don't think this is the right/healthy way longterm.

Anyone was/is in the same situation? what did you do? I really appreciate the advice :)

TLDR: 176 cm, 72-74 kgs, 38 y male, 10-12% body fat, BMI 23-24, training split 4-5 times, with failure, no progress.
 
@gwpga17 First commenter has a good point.

I recommend changing how you are training. If you are doing the same time of workouts the whole time, your body will plateau.

I'd recommend trying full body (instead of the split) and not training to near failure. The number of reps/sets needs to be varied every few weeks or so to get the best results.
 
@gwpga17 You weigh 72kg / 158lbs, at 10-12% bf, and your protein intake is 100-120 grams per day? I’d say that’s a little on the low side, up this to around 140-160. In theory you should aim for a minimum of around 126g (which is 0.8 x lb of body weight) per day and a max of 160ish at your current weight. 120 isn’t far off but if you’re eating between 100-120 per day then over the week you will be a fair bit below your minimum weekly protein target (126g x 7 = 882g).

Secondly, if you’re not already, check your overall calorie intake is actually in a surplus through consistent food tracking. If you’re not building somewhere between 0.2-0.5lbs of body weight per week, up your daily calorie intake by 200 kcals and monitor your weight for the next couple of weeks. If you’ve gained, perfect. If you’ve gained too much, lower your daily calorie intake by 100kcals, and if you still haven’t gained anything up it by another 200kcals the following couple of weeks.
 
@gwpga17 eat more and consider switching up your routine to target the same muscles but with different movements. do not forget a good stretching routine and how that can impact muscle growth as well
 
@gwpga17 You probably need to look at how much you are eating. I'm curious to know how many calories you consume daily. 2800 is bottom maintainance for me. 3200 is about as much as I'm comfortable eating a day for a bulk.
 
@gwpga17 I was in the same position as you a year ago with very similar stats when I was 27, 5ft10, 73kg and training hard.

I was eating around 2600cals a day which is supposed to be a surplus but it did nothing for me. I’m now eating 2800-3000 a day (bulking) and got up to 80kg pretty quick.

Protein shakes with peanut butter are my way of getting an easy 5-600cals a day in quickly.

Mix up your split every 6-8 week and ditch bench press if you wanna grow your chest!

Good luck
 
@gwpga17 So, you've been throwing weights around like Thor's hammer, but your muscles are playing hide and seek? It's like having a superhero costume but missing the cape – something ain't adding up! First off, let's throw out the idea of a "genetic ceiling." That's just science talk for, "Hey, your body's being stubborn today." We're not done sculpting this masterpiece – it's a work in progress!

Now, let's talk workouts. Your muscles are like rebellious teenagers – they get bored easily. It's time to shake things up! Introduce them to new moves, surprise them with heavy weights, and watch them grow like a secret superhero lair⁴. Remember, consistency is key, but so is keeping it spicy in the gym!

Intensity, my friend, is the name of the game. It's not about lifting more feathers; it's about lifting heavier weights for fewer reps. It's like upgrading from a tricycle to a Harley – more power, less fluff². If you're not breaking a sweat, you're not breaking through that plateau. So, crank up the intensity, throw some heavy metal on the playlist, and let those muscles know you mean business!

Now, let's address the elephant in the gym – rest and recovery. Your body ain't a machine; it's more like a Ferrari. You don't run it 24/7 without a pit stop. Take a breather, let those muscles heal, and come back stronger³. A week off won't turn you into a couch potato; it's like hitting the reset button on your superhero powers.

Diet, my fitness warrior, is crucial. It's not just about slinging protein; it's about having a well-rounded nutritional arsenal. Think of your body as a fortress, and each nutrient is a guard defending it⁵⁶. Check if your diet's doing justice to those hard-earned gains. Maybe sneak in some extra protein or recruit the help of supplements to ensure your muscles are getting the VIP treatment.

Genetic limits? Pssh, let's toss that idea out the window. The only limits are the ones you set in your mind⁹. It's like saying Spider-Man can't swing higher – ridiculous! Your journey is unique, and progress might not come in predictable increments. Keep pushing, stay committed, and watch those gains unfold. You're not chasing a finish line; you're creating a masterpiece in the gym!

Feeling lost? Get yourself a fitness Sherpa – a personal trainer or a nutrition expert. Sometimes, a fresh pair of eyes can spot the missing puzzle piece. This journey is yours, but it doesn't hurt to have a guide who's climbed this mountain before⁸.

Now, here's a nugget of wisdom from the Bible. Think of your fitness journey as building the Ark. Noah faced challenges, critics, and probably some serious rain. But he kept building, stayed focused, and what happened? The floodwaters receded, and the sun came out. Your progress might be facing its own flood, but keep building – your sunny days are coming.

Hope this helps, Gym Gladiator!
 
@gwpga17 Eat more. You have a very low body fat percentage. Go into a bulk and put on another 20 to 25 pounds. some of it will be fat for sure but a lot of it will be muscle. If you are not gaining weight (in the form of muscle or fat) you are not actually in a surplus right now no matter what your calculations say.
 
@gwpga17 Are you 28 or 38? Your tldr has a different age from the top...either way imo You aren't eating enough protein, you need to be eating at least 160grams of protein per day at 72kgs 164 at 74 shoot for 170 and see where you are. There's an amino acid supplement that's like 99percent bio available with the 8 essentials you need that you don't make that supposedly replaces 50 grams of protein per 10g serving. The brands I know of are fortagen, perfect amino, and optimal amino, optimal amino is the cheapest i think they're all the same
 
@gwpga17 Idk what your goal is, but I think you look amazing. I, for one, like your body composition very much. I’m not a fan of men who are too big (nothing wrong with that, just a personal preference of course).
 
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